05/07/2016 Buddy WOD Saturday and Parade Day!

Buddy WODs can be a great opportunity to work harder and smarter!  Don't forget to strategize with your partner.

Buddy WODs can be a great opportunity to work harder and smarter! Don’t forget to strategize with your partner!

WOD:

In Partners:
Accumulate as many Power Cleans as possible in 5min (135/95lbs)

Accumulate as many Wall Climbs as possible in 5min

Accumulate as many Wall ball (20/14lbs) as possible in 5min

Then relay-style perform:
3 Wall Climbs
6 Power Cleans (135/95lbs)
9 Wall Balls (20/14lbs)
AMRAP 10min

Yes, Wall Climbs AFTER Handstand Pushups yesterday, Aaaarrrr! The volume today is pretty low, AND it’s done in partners so you get to share the load. It’s gonna be fun!

You can split up the reps however you’d like for the first 3 sets of AMRAP. But, just so one person isn’t standing there for too long, the max reps one person can do for the Power Cleans is 5 in a row, max Wall Climbs is 3 and max Wall Ball is 10. After that, you need to switch.

The Power Clean load is set as moderately heavy.  You should be able to do a set of 5 fast and unbroken. Scale it to match that intensity.

The Wall Climb standard is belly to wall. Don’t misinterpret that by arching your back to touch the wall with your belly. Another good standard is to draw a chalk line on the floor for your hands to cross each time.  Also, try not slide your legs down the wall. Climb up/climb down.

For the last 10min AMRAP, you do 1 round each and then switch, relay style.

Score = Power Clean reps + Wall Climb reps + Wall Ball reps + AMRAP rounds/reps.

When FINISHED, rush right down to the Mother Lode Round Up Parade and perform some 20 oz. curls on Washington Street!!

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